Sauerkraut and pickles Miso and kimchi Tempeh Kombucha Plain Greek yogurt A common side effect of too many probiotics is increased gas and bloating. If you experience these symptoms, then you may need to cut back on probiotic foods.
Vegetables like asparagus, leeks, onions, and dandelion greens Fruits like bananas and apples Oats, flaxseed, and cocoa Garlic Like with probiotics, overdoing it with prebiotics can also cause gas and bloating. Try reducing your intake if you notice these symptoms.
Good high-fiber foods include leafy green vegetables, beans and lentils, whole wheat bread, apples, bananas, dried fruits, and fortified cereals. You can also take supplements to increase your fiber intake. However, doctors recommend that the majority of your fiber comes from food rather than supplements, so it’s best to adjust your diet as well.
You can replace your red meat servings with poultry, pork, or fish. If you do eat red meat, choose low-fat varieties for a healthier option.
Get in the habit of reading the nutrition labels on all the food you buy. You might be surprised how much sugar is added into some foods. Try to cut out sugary drinks like soda altogether. These can have double or even triple the daily recommended dosage of sugar and have no nutritional value. Remember that there’s a difference between natural sugars, like the ones in fruit, and added sugars like in candy. The aim is avoiding added sugars, not natural ones.
Processed or fried foods, red meat, cured meats, butter and lard, animal skin, and sugary foods are all high in saturated fat. Avoid them as much as you can. [10] X Expert Source Peter Gardner, MDBoard Certified Gastroenterologist Expert Interview. 25 August 2020. Replace saturated fat foods with healthy, polyunsaturated fats from fish, olive oil, and poultry. [11] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Aerobic exercises get your heart and breathing rate up. Running, swimming, biking, or kickboxing classes are all great aerobic exercises. You don’t need to work out hard to improve your digestive health. A 30-minute walk is great exercise, too.
Other methods of treating dysbiosis, like following a healthy diet and exercising regularly, can also help you lose weight. This makes the overall treatment process easier.
Exercises like meditation, yoga, and deep breathing can all reduce stress. Try making some time in the morning or evening for some of these relaxation activities. Doing things you enjoy is also a great stress-reducer. Whether you like playing video games, cooking, watching movies, or reading, make some time for enjoyable activities to help you unwind. If you have trouble controlling your stress, consider speaking to a professional therapist for more treatment options.
If you are actively having digestive issues, then it’s best to stop drinking altogether while you heal. This can reduce your discomfort. If you think you might have a problem with drinking, consider speaking with your doctor, a therapist, or a substance abuse specialist.
In general, get a supplement that contains at least 1 billion live cultures per dose. These have the best chances of working. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Not all probiotic brands are the same. Investigate any brand you’re considering buying and see if it’s been tested for effectiveness. If you don’t know where to start, ask the pharmacist or your doctor for a recommendation. Ask your doctor before taking any supplements to make sure they’re right for you.
Your doctor may also order an endoscopy to look inside your digestive tract. This is a moderately invasive procedure where the doctor inserts a tube into your esophagus, but it shouldn’t cause any pain. The procedure should be finished within 30 minutes.
Fecal transplantations aren’t recommended for simple imbalances in your gut bacteria. This treatment is only used for severe or recurring C. difficile infections that don’t go away with more conservative treatments. This kind of infection can happen after you take certain kinds of antibiotics, which can wipe out healthy gut bacteria and allow more dangerous ones to take over. Generally, the procedure involves a colonoscopy for both you and the donor. The doctor will transplant the stool while you’re under anesthesia and send you home afterward. You can resume your normal activities the next day. You’ll usually only need one treatment, but follow your doctor’s instructions if you need additional treatments.
If you do have to take antibiotics, your doctor might recommend that you take probiotic supplements until they’re finished. This can support your body’s healthy bacteria without any problems. If you develop dysbiosis while taking antibiotics, don’t stop taking them without contacting your doctor. The doctor may want you to finish the course and treat the dysbiosis separately.
